Teff vs. Bulgur — In-Depth Nutrition Comparison
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What are the main differences between teff and bulgur?
- Teff is richer in manganese, copper, iron, phosphorus, and vitamin B1, yet bulgur is richer in fiber.
- Teff's daily need coverage for manganese is 98% higher.
- Teff has 5 times more calcium than bulgur. Teff has 49mg of calcium, while bulgur has 10mg.
We used Teff, cooked and Bulgur, cooked types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +57.4% |
| Contains more IronIron | +113.5% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +94.7% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more ManganeseManganese | +369.6% |
| Contains less SodiumSodium | -37.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +221.1% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +170.8% |
| Contains more OtherOther | +102.9% |
~equal in
Carbs
~18.58g
~equal in
Water
~77.76g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 2.86mg | 0.609mg | 98% |
| Copper | 0.226mg | 0.075mg | 17% |
| Iron | 2.05mg | 0.96mg | 14% |
| Vitamin B1 | 0.183mg | 0.057mg | 11% |
| Phosphorus | 120mg | 40mg | 11% |
| Vitamin B5 | 0.344mg | 7% | |
| Fiber | 2.8g | 4.5g | 7% |
| Zinc | 1.11mg | 0.57mg | 5% |
| Magnesium | 50mg | 32mg | 4% |
| Calcium | 49mg | 10mg | 4% |
| Protein | 3.87g | 3.08g | 2% |
| Vitamin B6 | 0.097mg | 0.083mg | 1% |
| Vitamin B3 | 0.909mg | 1mg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 101kcal | 83kcal | 1% |
| Choline | 6.9mg | 1% | |
| Potassium | 107mg | 68mg | 1% |
| Fats | 0.65g | 0.24g | 1% |
| Polyunsaturated fat | 0.098g | 1% | |
| Carbs | 19.86g | 18.58g | 0% |
| Net carbs | 17.06g | 14.08g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 8mg | 5mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.033mg | 0.028mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Folate | 18µg | 18µg | 0% |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.041mg | 0.048mg | 0% |
| Threonine | 0.149mg | 0.089mg | 0% |
| Isoleucine | 0.146mg | 0.114mg | 0% |
| Leucine | 0.311mg | 0.208mg | 0% |
| Lysine | 0.109mg | 0.085mg | 0% |
| Methionine | 0.125mg | 0.048mg | 0% |
| Phenylalanine | 0.203mg | 0.145mg | 0% |
| Valine | 0.2mg | 0.139mg | 0% |
| Histidine | 0.088mg | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
8%
Minerals Daily Need Coverage Score
67%
21%
Comparison summary
Which food is lower in Sugar?
Teff is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Teff is lower in Saturated fat (difference - 0.042g)
Which food is cheaper?
Teff is cheaper (difference - $2)
Which food is richer in minerals?
Teff is relatively richer in minerals
Which food contains less Sodium?
Bulgur contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Bulgur is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Bulgur is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)